Foods That Can Help Beat Depression

July 1, 2018

Depression is a mood disorder that affects a wide audience irrespective of gender, race or cultural background. It’s characterised by persistent feelings of sadness that can severely affect the quality of your life. The World Health Organisation estimates that approximately 300 million people are affected by depression worldwide.

Begin by making the right choices. Choose a balanced diet that is rich in essential nutrients, eat three meals each day and stay hydrated with at least 6-8 glasses of water per day. Your diet should include fresh fruit and vegetables, whole grains, lean protein, dairy and fats. For those suffering from depression, there are specific foods that have been found to help alleviate the disorder.

Foods that can help beat depression

1. Complex carbohydrates

Complex carbohydrates nourish the brain by providing energy in the form of glucose. These foods are low on the Glycaemic Index, which means that glucose converts to energy slowly. This ensures a continuous and stable source of fuel to the brain, as opposed to foods that are high on the Glycaemic Index, convert glucose quickly, and provide only a short spike of energy. Complex carbohydrates are also instrumental in boosting the production of serotonin, the ‘feel good’ hormone, which can have a calming effect on the mind.

Sources include:

Whole wheat bread or pasta

Brown rice

Multigrain cereal like oats

Quinoa

Legumes

Vegetables like sweet potatoes, carrots and marrows

Fruit like apples, pears and prunes

2. Protein

Protein can assist with depression as it helps with the slow absorption of carbohydrates in the blood and boosts the production of dopamine and norepinephrine.

Sources include:

Eggs

Nuts, like almonds

Poultry, such as turkey or chicken

Dairy, like yoghurt, cheese or milk

Lean beef

Legumes

Fish

3. Vitamin D

Vitamin D is believed to affect brain functioning. Studies have shown a link between vitamin D deficiencies and the prevalence of depression and other mental illnesses. So, stock up on vitamin D enriched foods.

Sources include:

Oily fish like tuna and salmon

Fortified cereals and juice

Egg yolks

Leafy green vegetables

4. Vitamin C

Vitamin C is also believed to affect mood as studies have revealed that insufficient levels of vitamin C can cause a decrease in both dopamine and serotonin levels in the body, resulting in anxiety and depression.

Sources include:

Citrus fruits like oranges

Leafy green vegetables

Peppers

Tomatoes

4. Vitamin B

Vitamin B can affect the functioning of the brain and mood as it’s instrumental in regulating metabolism where carbohydrates are converted into energy.

Sources include:

Leafy green vegetables

Fortified whole grain cereals

Nuts

Legumes

Dairy products

Seafood

Food to avoid

There are also foods that should be avoided by those suffering from depression. This includes foods that are low in nutritional value and those that are high on the Glycaemic Index because foods that provide only a short spike of energy to the brain can result in mood swings. Alcohol can interfere with the effectiveness of medication, like anti-depressants, so should be avoided.

Some of the foods to avoid or eat in moderation include:

Caffeinated drinks

Refined sugar

Deep-fried foods

Processed foods

Alcohol

There is a clear relationship between the quality of food you eat and mental health, so it’s best to plan a healthy diet that will ensure your overall mental wellbeing. Those suffering from depression should take extra care with their nutrition so that they can nourish their brain and stabilise their moods.